Uninzi lwethu luyakuthanda ukutya inyama yenkomo. Ukuba kukho i-curry yenkomo emnandi, okanye isitya serayisi esinomoya ongcolileyo... akunjalo? Kodwa into enye esiyivileyo sonke kukuba ukutya inyama yenkomo akulunganga kakhulu emzimbeni. Abanye bathi inesondlo kakhulu. Ngoko ke yintoni inyaniso kweli bali? Ngaba inyama yenkomo ilungile kwimpilo yethu okanye ayilunganga? Masithethe ngale nto ngokucacileyo namhlanje.
Iingenelo zempilo kunye neengozi zenyama yenkomo
Ngamafutshane, inyama yenkomo ifana namacala amabini eengqekembe. Inecala elihle nelibi.
Okokuqala, masithethe ngeengozi. Inyama yenkomo, ingakumbi iindawo ezinamafutha, inamafutha amaninzi e-cholesterol kunye namafutha agcweleyo. Xa ityiwa kakhulu, le mithi inokuqokelelwa kwimithambo yegazi yethu, ivale kancinci kancinci. Kwaneengcali kwiYunivesithi yaseHarvard zithi ukutya inyama ebomvu kakhulu kunye nenyama ecutshungulweyo kwandisa umngcipheko wesifo sentliziyo, umhlaza, isifo seswekile, kunye nokufa ngaphambi kwexesha.
Ngaba oko kuthetha ukuba ukutya inyama yenkomo kubi ngokupheleleyo? Hayi. Into ebalulekileyo kukuyitya ngokulinganisela nangendlela eyiyo . Ukuba utya inyama yenkomo, uyitye ngokulinganisela, oko kukuthi, ngokulinganisela, kwaye ukhetha inyama etyebileyo, nawe ungazuza ezi zibonelelo zempilo.
Ngoku makhe sibone ukuba zeziphi ezo zibonelelo.
Ngempilo yegazi
Inyama yenkomo yenye yezona ndawo zibalaseleyo zesinyithi. Isinyithi sibalulekile ekuvelisweni kwe-hemoglobin, iproteni egazini lethu. Cinga ngale ndlela, i-hemoglobin ifana nelori encinci ethwala ioksijini emzimbeni wonke. Ukuba akukho i-iron yaneleyo, inani leelori liyancipha, oko kuthetha ukuba umzimba awufumani ioksijini eyaneleyo. Le meko siyibiza ngokuba yi-anemia yokunqongophala kwesinyithi. Emva koko ungaziva udiniwe ngalo lonke ixesha, umzimba wakho ungaziva ubuthathaka, ungaziva ungafuni kwenza nto, kwaye ingqondo yakho isenokungabi nanto. Ngoko ke, ukongeza inani elifanelekileyo lenyama yenkomo ekutyeni kwakho kuya kunceda ukuthintela ukuba le anemia ingaphumi.
Ukungakhuseleki komzimba kunye nokuphiliswa kwamanxeba
Inyama yenkomo ityebile kwi-zinc, iminerali ebalulekileyo emizimbeni yethu. I-Zinc isebenza njengomatshini omncinci onceda imizimba yethu iphilise amanxeba ngokukhawuleza. I-Zinc ikwanceda ekugcineni amajoni ethu omzimba eqinile kwaye isikhusela kwizifo. I-Zinc ibaluleke kakhulu kubantwana abasakhulayo kunye nabantu abadala abancinci.
Ukusebenza kwemisipha
Iiproteni zokwakha, ukuqinisa, nokugcina izihlunu zethuYinto engabalulekanga. Izihlunu zethu zonakaliswa ngumsebenzi esiwenzayo yonke imihla. Iiproteni zilungisa ezilimaza kwaye zakha izihlunu. Ukuba ungumzilolongi, ingakumbi ukuba uya ejimini kwaye uphakamise iintsimbi, iiproteni ngokuqinisekileyo ziyafuneka ekukhuleni kwezihlunu. Kwanenyama yenkomo encinci inokubonelela ngenxalenye ebalulekileyo yemfuneko yeproteni yemihla ngemihla. Oku kunceda ukuthintela ukulahleka kwezihlunu njengoko ukhula, ngakumbi kubantu abangaphezu kweminyaka engama-55 ubudala.
Ingakanani ixabiso lesondlo senyama yenkomo?
Ixabiso lesondlo linokwahluka kancinci ngokuxhomekeke kwindlela oyipheka ngayo inyama yenkomo. Kodwa ngokubanzi, ezi zizithako ezifumaneka kwi-85 grams yenyama yenkomo ephekiweyo kakuhle (leyo ilingana ne-patty ye-burger eqhelekileyo).
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | Malunga ne-179 |
| Iiproteni | Malunga neegram ezingama-22 |
| Amafutha | Malunga neegram ezili-9 |
| Iicarbohydrate | 0 iigram |
| Ifayibha | 0 iigram |
Ukongeza, inyama yenkomo ikwanazo ezi vithamini kunye neeminerali zilandelayo:
- I-phosphorus
- IVithamin B3 `(iVithamin B3)`
- IVithamin B6 `(IVithamin B6)`
- IVithamin B12 `(iVithamin B12)`
- Izinki
Into ebalulekileyo kukuba, zonke ezi zibonelelo zifumaneka kuphela xa utya umlinganiselo ofanelekileyo.Kucetyiswa ukuba utye malunga ne-85 grams yenyama yenkomo ngesidlo ngasinye. Ngenxa yeengozi zempilo ezinxulumene nenyama ebomvu, kubaluleke kakhulu ukunciphisa eli nani.
Ngoko ke uyilungisa njani inyama yenkomo ngendlela enempilo?
Kulungile, ngoku mhlawumbi uyazibuza ukuba ungayinciphisa njani i-cholesterol namafutha kodwa ufumane yonke into elungileyo yenyama yenkomo. Zimbalwa izinto ezilula onokuzenza ukuze wenze loo nto.
1. Khetha inyama engenamafutha: Xa usiya evenkileni, khangela inyama ebhalwe "engenamafutha amaninzi" okanye "engenamafutha amaninzi." Kungenjalo, khetha inyama enamafutha amhlophe abonakalayo amancinci kangangoko.
2. Susa amafutha abonakalayo: Ngaphambi kokuba uqale ukupheka, sebenzisa imela ukusika onke amafutha abonakalayo enyameni. Njengoko upheka, uninzi lwamafutha aseleyo luya kunyibilika.
3. Khetha indlela elungileyo yokupheka: Ukuyosa inyama yenkomo, ukuyirosa, okanye ukuyibilisa kungcono kunokuyiqhotsa kwioyile. Oku kungenxa yokuba inyama ikwi-griddle, nto leyo evumela ukuba ioyile ithontsize. Oku kuthetha ukuba inyama ineoyile encinci yokufunxa.
Nazi ezinye iindlela onokuzama ngazo:
- Yenza i-marinade enamafutha aphantsi ngezinto ezifana nejusi yelamuni kunye nesosi yesoya, ushiye inyama kuyo i-marinade okwethutyana, uze uyibhake kwi-oven.
- Hlikihla iziqholo ezifana nepepile, i-cumin, kunye ne-turmeric enyameni uze uyigrile.
- Sika inyama yenkomo ibe ziingceba ezincinci uze uzifake kwiiskewer, uzitshintshe ngemifuno oyithandayo (u-anyanisi, iitumato, kunye nepelepele yetshili) ukuze wenze iiskewer zenyama ezimnandi (ii-kabobs).
- Roast inyama yonke e-oven ngetyuwa, ipepile, kunye nezinye iziqholo ozithandayo.
Umyalezo Wokuya Ekhaya
- Inyama yenkomo kukutya okutyebileyo kwizakhamzimba ezifana neproteni, isinyithi kunye ne-zinc.
- Nangona kunjalo, kubalulekile ukuyitya ngokulinganisela, kuba ukuyitya kakhulu kunokukhokelela kwiingxaki zempilo ezifana nesifo sentliziyo.
- Xa uthenga inyama yenkomo, qiniseka ukuba ukhetha inyama etyebileyo . Sika amafutha abonakalayo phambi kokuba uyipheke.
- Sebenzisa iindlela zokupheka ezinempilo ezifana nokugcada nokurosta endaweni yokuqhotsa.
- Ukuba une-cholesterol ephezulu, isifo sentliziyo, okanye ezinye iingxaki zempilo, thetha nogqirha wakho ngaphambi kokuba wongeze inyama yenkomo ekutyeni kwakho.
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